The sample menu on this page shows how to fit more fruits and vegetables into your diet without much fuss or expense. Fruit and vegetable serving sizes are smaller than most people imagine, which makes them easy additions to a meal or snack. A banana here and a salad there can add up throughout the day and get you to your goal quickly.

Breakfast: Usually do cereal? Slice a medium or half a large banana on top. Your morning juice can count, too. Just 4 ounces of 100% fruit juice or vegetable juice (go for low-sodium) counts as a serving With 2 servings at breakfast, you’re on your way.

Midmorning snack: Snack time is a great time to work in another serving of fruits or vegetables. An individual-sized container of applesauce, 5-6 baby carrots, or a small handful (1/4cup) of dried fruit will add 1 more serving. It’s only the middle of your morning, and you’ve already gotten 3 servings!

Lunch: When you need a quick lunch, try ordering a pita sandwich or wrap loaded with vegetables, or a cup of hearty vegetable soup. Either of these gives you 1 more serving. Add a small side salad with low-fat dressing, and your count just jumped to 5 servings for the day so far.

Dinner: Even if you only have 5 minutes, dinner veggies are easy and delicious. Heat canned or frozen peas or cauliflower in the microwave for a quick side dish. Or make a meal out of a microwave-cooked sweet potato with 1 teaspoon of butter, a splash of apple juice or squeeze of lemon, and a light sprinkling of cinnamon and brown sugar. Any one of these will add 1 more serving to your day, and now you’re up to 6 servings.

Dessert: Savor a frozen treat made from 100% juice or place ˝ cup of berries, peaches, or other favorite fruit on low-fat frozen yogurt and you have added another serving to your day -- bringing your daily total to 7 servings.

More menu ideas and recipes are available from ACS online and by calling 1-800-ACS-2345. You can also find lots of helpful tips at the Fruits and Veggies -- More Matters^™ Web site.